VITAMIN A (Include at least twice a week)

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1 Fruit and Vegetable Sources of Vitamins A and C The following charts list fruits and vegetables that meet the requirement to serve good sources of vitamins A and C in the child meal pattern. Items listed in the Good column provide at least 10-24% of the Recommended Dietary Allowance (RDA) for children ages 1-5. Items listed in the Better column provide at least 25-39% of the RDA for children ages 1-5. Items listed in the Best column provide 40% or more of the RDA for children ages 1-5. Items with an * appear on both the vitamin A and C charts. Be sure to serve the appropriate amounts. For example, if you use frozen, broccoli, you would have to serve at least ½ cup to meet the minimum requirement for both vitamins A and C. However, if you use fresh broccoli, you would only have to serve ¼ cup. The shaded spaces indicate that there are no easily measurable items that fit into that category. VITAMIN A (Include at least twice a week) FRUIT Apricot* 2 whole, fresh 7 halves, dried Cantaloupe* Cherries, red sour* Grapefruit* Mandarin Oranges* Mango* Melon Balls* Nectarine* Papaya* Plum* Peach Tangerine* Watermelon*, pink or red or frozen 2 medium, fresh 1 small, fresh 3 halves, dried 2 medium, fresh 1 cup, fresh

2 VITAMIN A (Include at least twice a week) Broccoli*, ½ cup, frozen, Cabbage, Chinese, Carrots* Greens, Collard* or frozen, Greens, Mustard* ¼ cup, Greens, Turnip* or frozen, Kale* or frozen, Mixed Vegetables*,, Peas, Green*, ¾ cup, canned, Peas & Carrots* or canned, Plantain* Pepper, Red*, raw ¾ cup, fresh,, raw or, raw or Pumpkin* or canned Romaine Lettuce, raw, raw Spinach*, raw ¼ cup, Squash, Butternut* or Winter* Sweet Potato* or frozen,, Tomato, Fresh* Tomato Paste* Tomato Puree* 6 cherry tomatoes, fresh

3 VITAMIN C FRUIT Apple Apricots* Avocado Banana ¾ medium, fresh Blackberries Blueberries 1 cup, frozen Cantaloupe* Cherries, red sweet Cherries, red sour* Fruit Cocktail Grapefruit* Guava 6 cherries, fresh Honeydew Kiwi Mandarin Oranges* Mango* Melon Balls * Nectarine* Orange Papaya* Peach Pear ¾ cup, canned 1 whole, fresh Pineapple Plum* Plum* ½ cup, stewed Raspberries Strawberries or frozen Tangerine* Watermelon* 1 cup, fresh

4 VITAMIN C Asparagus 3 spears, fresh, 2 spears, canned or frozen Broccoli* Brussels Sprouts or frozen, Cabbage, raw, Carrots*, raw or ¾ cup, frozen or canned 9 baby carrots Cauliflower Celery Corn Cucumber Green Beans ¾ cup, frozen, ½ cup, frozen, ¾ cup, canned, Greens, Collard*,, Greens, Mustard*, Greens, Turnip*,, Kale*,, Kohlrabi ¼ cup, Lima Beans Mixed Vegetables* or frozen, Okra,, Peas & Carrots* Peas, Green* or frozen, or frozen, Peas, Snow,,

5 VITAMIN C, continued Peppers, all colors* Plantain*,, raw Potato Pumpkin* Rhubarb ¼ medium, ¼ cup, mashed (from flakes) or canned ½ cup, frozen, Rutabaga,, Spinach* Squash, Winter* or Summer,, raw ¾ cup, frozen,, or raw Squash, Butternut*, ½ cup, frozen,, Sweet Potato* ¼ medium, ½ medium, Tomatillo Tomato, Canned or stewed Tomato, Fresh*, raw 5 cherry tomatoes Tomato Paste* ⅛ cup, canned Tomato Puree* Turnips, Yam ¼ medium, ½ medium,

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